Warm up with 5 minutes mobility exercises
10×2 minutes light paddle with 30 seconds rest after each 2 minutes.
Then do 5×4 minutes at a strong to moderate pace with 60 seconds rest after each 4 minutes.
Also try a 10 minute non stop paddle.
For sprint training try 10 x 20 seconds fast with 30 seconds rest after each 20 second sprint.
Cool down with 10 minutes light stretching.

Indo Board Upper Body Training

The Reverse Fly
Start by bending forwards slightly at the waist, with core engaged, to a 45 degree angle, keeping your head neck and back in alignment. With arms extended below you and palms facing each other, raise the weights up slightly above your shoulders while keeping arms straight. Slowly return weights to the starting position.

Military Pushup

Place deck length wise on the roller. Begin in the push up position with hands on the deck, shoulder width apart. Keep your back straight and core engaged, elbows pointing toward feet and arms against sides. Lower yourself so that chest touches deck and push back up to a starting position. Do not lift head; look down in front of your hands.

Bent Over Rows

Bend forward at the waist to a 45 degree angle, keeping your back straight (do not let your back roll out). Pull the weights up keeping elbows wide and squeezing your shoulder blades together as you exhale. Lower the weights to the starting position as you inhale

Indo Board Wood Chop

Start with ball to the outside of either leg just above your knee. Twist your body while in a diagonal direction to the opposite side as if you are throwing the ball over your opposite shoulder. Repeat starting on the other side of your body. Keep your arms straight and your eyes on the ball.

Swiss Ball Training

Why use a Swiss ball?

The instability of Swiss balls makes them perfect for surfers who want that extra little strength, speed, or power.

It’s an excellent exercise tool if you’re looking to boost surfing movements and strengthen the core.

Just by sitting on the ball you activate the muscles of the core so vital in all surfing movements.

Boost your surfing balance!

A Basic Guide To Swiss Ball Training For Surfers

As the brain communicates with the muscles, the muscles talk back to the brain. This is called proprioception, and sometimes kinaesthesia. Muscles sense where you are in space and signal your brain : “your left arm is above your head “ or “ your right leg is straight out in front” a Swiss ball challenges proprioception – it is less stable than a bench and requires quick adjustment to maintain balance, just like surfing

Swiss Ball Sizes

Ball Sizes An guidelines For Exercise

If you’re under 5’2 then get a ball that’s about 45 cm.
If you’re 5’3—5’8 then get a ball that’s about 50 cm
If you’re 5’9 – 6’2 then get a ball that’s about 65m
If you’re 6,3 then get a ball that’s about 75cm